Lack of physical activity is certainly a problem of our modern lifestyle. It is a very big contributory factor to development of insulin resistance and in turn type 2 DM. Of course, all physical activity is good for you. When we talk about exercise, walking, swimming, running, and playing tennis comes very intuitively to patients. Aerobic activity is essential for heart health as well as helpful in type 2 DM. But there is one kind of physical activity that often gets overlooked and that is strength training. As we get older, especially women after the age of menopause and elderly men, we start losing our muscle mass. Strength training is a good exercise strategy to counter this ongoing sarcopenia.
Strength training is a rational, explicit program of carefully chosen exercises performed over an extended period and designed to increase the subject's ability to produce muscular force in useful movement patterns.
Resistance training improves body composition, helps lower visceral fat and helps improve insulin sensitivity.
The most recent exercise recommendations of the American Diabetes Association include both aerobic and resistance training and agree with the guidelines for nondiabetic adults put forth by the American College of Sports Medicine (ACSM) and the United States Centers for Disease Control and Prevention (CDC).
Strength training can begin with literally 1,2-,3-,5- or 10-pound dumbbells and a mat based on your functional status. Kettlebells work great too. There are a lot of exercise sets that can be done using your own body weight and the weights are not always necessary. It’s always a good idea to start with easy exercise sets and shorter periods of time and slowly build strength and stamina and avoid injury.
The exercises should be accompanied with adequate recovery time, sleep, diet modification, and hydration. Many online resources are available to get people with all strength levels started. Of course, there are many in-person avenues commercially available where one can get started.
It is important to remember moderation and consistency are keywords when it comes to strength training.
Especially for patients with diabetes, who are interested in reducing their medication burden, focusing on a combination of aerobic activity and strength training really helps improve their insulin sensitivity.